This week’s Guest Post is from: Yuri Elkaim who is one of the world’s leading fitness and sports conditioning experts. You can take his Treadmill Trainer interval training running programs for a free test spin by visiting myTreadmillTrainer.com and learn more about the best running workouts to get you fitter and running faster than ever before!

(If you would like to guest blog, then check out my guidelines here.)

iPod Treadmill Running Workouts

These cardio workouts involve interval training which means that you have a bout of higher intensity (ie. running) followed by a bout of lower intensity (ie. walking). Depending on the duration of the workout, this sequence will be repeated a number of times, which allows you to spend more time at faster speeds because we space them out with “recovery” intervals.

So let’s get to it.

Beginner Interval Running Workout #1:

1 minute jogging @ 75% max speed : 4 minutes walking x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you’ll be spending a total of 5 minutes running and 20 minutes walking.

Beginner Interval Running Workout #2:

2 minutes jogging @ 75% max speed : 4 minutes walking x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you’ll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.

Beginner Interval Running Workout #3:

2 minutes jogging @ 75% max speed : 2 minutes walking x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (ie. a 1:1 ratio). You won’t have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you’ll have 10 minutes of running and 10 minutes of walking.

These are just a few running workouts for beginners out of thousands of possible interval running plans. Start with these and you’ll notice a significant improvement in your ability to run.

Popularity: 55% [?]

Choose You Healthy Challenge

Hey everyone!

How did week #2 of the Choose You Healthy Challenge go?  I saw that quite a few of you were able to find 30 minutes to Choose you and be active!  That’s awesome!  Your body and your mind definitely thank you!  I found that the challenge really helped me – I was finally able to get up and be active again!  I trained with my personal trainer, went on a bike ride with my daughter and went for a run. Woot!  I feel great today!

If you haven’t done so already, there’s still time to enter your week #2 results into the form.  If you’ve lost the link here it is again: http://tinyurl.com/chooseyouweek2.  You have until tomorrow to enter your data so that I can announce the week #2 winner tomorrow night – a a pair of awesome Aetrex Athletic socks donated by Melissa (aka@healthyfeetgirl) from her company: Healthyfeetstore.com.

Week #3 started on Saturday, so I’m a bit behind in sending out the form – here it is: 

THIS IS THE NEW FORM! http://tinyurl.com/week3chooseyou.

** Don’t worry if you missed weeks #1 and #2, this challenge is comprised of 4 individual week challenges, so if you have a bad week try to make the next one good to be entered in the prize draws. **

Good luck everyone and thanks for participating!

All the best,
Janice
XXXOOO

Popularity: 12% [?]

Lately this pregnancy is totally getting the best of me – I’m tired and just don’t feel like doing anything! Thankfully the healthy eating habits from my last challenge have carried over, so I’m continuing to eat TONS of fruits and veggies, but I’m in serious need of activity! I’m sure being active will greatly help my energy levels but I need an extra push to get up and swim each morning. My plantar fasciitis may prevent me from running and walking these days, but I can still swim – so I don’t really have a valid excuse for the sloth Ive become lately…

Since I need some motivation (I figure I’m probably not alone) and to help kick off the American Cancer Society’s Choose You campaign, I’m challenging you to get up and be active too!

Here’s what I’m challenging you to do:
Be active for a minimum total of 30 minutes for 5 days a week.

Choose You Campaign

30 minutes, 5 days/week
If you’re like most women, finding time to exercise can be a challenge. But a little can go a long way. In fact, according to the American Cancer Society, just 30 minutes (though 45 to 65 is even better …) of moderate physical exercise five days a week can reduce your risk of cancer, heart disease, even diabetes!

THE CHOOSE YOU HEALTHY CHALLENGE!!

When?
The challenge will start on Saturday, May 29, 2010 and run for 4 separate 1 week challenges. The last week will begin on Saturday, June 19, 2010 and end on Friday, June 25, 2010. After each week you will have 2 days (Sunday) to complete your log form, so that I can announce a winners on the following Monday.

Rules:
You can walk, run, swim, bike, life weights, play tag with the kids, do yoga, pilates etc… It all counts! It doesn’t even have to be 30 minutes all at once – it can be 3 10 minute periods if you like. (The prize pack is only open to US residents, however if someone from another country wins I’ll come up with my own prize pack to send you – I want to keep this challenge open to anyone ’cause being active is IMPORTANT!)

Prizes:
4 WEEKLY PRIZES: I can offer you bragging rights – I’ll do a post each week featuring the folks that were active for a minimum of 30 minutes for 5 days. (Sorry, money is a little tight due to baby #3 coming along – however, if you know of any companies that would like to sponsor one of the weeks, let me know so I can contact them).

GRAND PRIZE:
At the end of the 4 week challenge, all participants who were able to fit 30 min of exercise in 5 times in any one week will be entered into a draw for an: AMERICAN CANCER SOCIETY CHOOSE YOU PRIZE PACK! What’s in it? I’m not really sure – however to kick off the campaign they sent me:

This cute Choose You Water Bottle

an AWESOME Choose You T-Shirt

cute Choose You Lapel Pin

Neutrogena Age Shield + Repair Anti-Aging Sunblock (SPF 55)

How to participate:

1. Just leave a comment on the original post on my Fitness Cheerleader blog indicating your interest in participating and I’ll send you a link to your own personal activity tracking form.
2. Track your activity the form – the challenge will start on Saturday, May 29, 2010 and run for 4 separate 1 week challenges. The last week will begin on Saturday, June 19, 2010 and end on Friday, June 25, 2010. After each week you will have 2 days (Sunday) to complete your log form, so that I can announce a winners on the following Monday.

So… Who’s up for the Choose You Healthy Challenge?

PS – Don’t forget to motivate your friends by tweeting:

I just joined the @fitcheerldr Choose You Healthy Challenge – won’t you join me? http://fitnesscheerleader.com/?p=849 #chooseyou

Popularity: 26% [?]